WEEK 1
Day I
2 Pull-Ups
4 Pull-Ups
6 Pull-Ups
8 Pull-Ups
10 Pull-Ups
8 Pull-Ups
6 Pull-Ups
4 Pull-Ups
2 Pull-Ups
50 reps
Day II
2 Chinups
4 Chinups
6 Chinups
8 Chinups
10 Chinups
8 Chinups
6 Chinups
4 Chinups
2 Chinups
Ring Dips: 4 sets x max reps
Dips (on II bars): 3 sets x 10-15 reps
Plyometric Pushups: 5 sets x max reps
Backward Pushups: 4 sets x 10-15 reps
Diamond Pushups: 4 sets x max reps
50 reps
Day III
5 min Athletic Drills
30 min Jogging (easy and steady pace)
10 Sprints of 50 meters/yards with Backward Running, no pause
Jump Rope: 3 sets x 5 min (30-sec break time between)
Squats: 4 sets x 30 reps or 100 Continous Walking Lunges
Stretching!!!
Rest on
Day IV
and
during
the
weekend
Day V
5 min Athletic Drills
5 min Jogging
Warm-up
30 Burpees -> 1 min rest
25 Burpees -> 1 min rest
20 Burpees -> 1 min rest
15 Burpees -> 30 sec rest
10 Burpees -> 30 sec rest
5 Burpees -> 2 min rest
2 min Jump Rope -> 30-sec rest
4 min Jump Rope -> 30-sec rest
6 min Jump Rope -> 30-sec rest
8 min Jump Rope -> 30-sec rest
10 min Jump Rope -> 30-sec rest
Leg Raises: 5 sets x 10 reps
Knee Raises: 5 sets x 10-20 reps
Short Bridges: 4 sets x 20-30 reps
(rest 45-60 sec between sets)
WEEK 2
Day I
5 min Athletic Drills
1 min Jumping Jacks -> 1 min Jump Rope
Warm-up
3 circuits with no break!
100 Squats -> 90-sec rest
80 Squats -> 90-sec rest
60 Squats -> 90-sec rest
40 Squats -> 60-sec rest
20 Squats -> 2 min rest
300 total squats
Frog Jumps: 4 sets x 6-10 reps
Jump Squats: 4 sets x 8-10 reps
Wall Sit: 4 sets x max time
Stretching!
(60 seconds rest between sets)
Day II
10 Pull-Ups -> 20 Diamond Pushups
8 Pull-Ups -> 18 Diamond Pushups
10 Chinups -> 20 Backward Pushups
8 Chinups -> 18 Backward Pushups
-----------------------down to--------------------------
-----------------------down to--------------------------
2 Pull-Ups -> 12 Diamond Pushups
2 Chinups -> 12 Backward Pushups
30 Pull-Ups and 80 Pushups
30 Pull-Ups and 80 Pushups
10 Horizontal Pull-Ups -> 20 Standard Pushups
8 Horizontal Pull-Ups -> 18 Standard Pushups
---------------------------down to----------------------------------------
2 Horizontal Pull-Ups -> 12 Standard Pushups
30 Pull-Ups and 80 Pushups
Day IV
45 - 60 minutes of steady running, aerobic, sustainable pace
Lateral Chain and Leg Stretching
Rest on Day 3 and during the weekend. Repeat one workout for Day 5, any
workout from inside the program.
In the following video, I explain the whole routine and how to do it. You will also
understand the execution for all the exercises I added in the 2-week program:
Feel free to email me at oldschoolcalisthenics@gmail.com with questions about
the program or with your progress. I wish you great success!
DISCLAIMER
COPYRIGHTS © 2021
by Old School Calisthenics
Adorian MOLDOVAN
www.oldschoolcalisthenics.com
COPYRIGHTS © 2021 by Old School Calisthenics
All rights reserved. No part of this eBook may be reproduced, distributed, or
transmitted in any form or by any means, including photocopying, recording, or other
electronic or mechanical methods, without the prior written permission of the
publisher.
The advice of a medical professional should be sought before participating in any
physical activity or exercise program. Participation in physical exercise or training
activities outlined in this eBook, you do so entirely at your own risk.
We shall in no event be held liable to any party for any direct, indirect, punitive, special,
incidental, or other consequential damages arising directly or indirectly from any use
of this material, which is provided ‘’as is’’, and without warranties.
We disclaim any warranties for the accuracy, applicability, fitness, or completeness of
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purposes. Therefore, if you wish to apply ideas contained in this program, you are
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This eBook was released on November 22, 2021. It is on the property of Old School
Calisthenics.
The 2-Week Calisthenics Plan is for FREE and published only on the official
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The author is Adorian Moldovan, founder of Old School Calisthenics.